09.25.17

Warm Up:Partner Up: one starts on the rower while the other completes the DUs. 3 rounds Row 250m 20 DUs

Mobility: 2 sets of: Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Cossack Lunges x 10 reps each side

Skill: back squat 5 reps @ 70% 3 reps @ 75% 1 rep @80% 1 rep @85% 1 rep @90%

WOD 12:00 AMRAP 12 OH walking lunges 95/65 (6 each side) 6 Clean & Jerks 95/65 4 x 25m shuttle run